Tuesday, December 11th, 2012

Static Core/Scap + Running MAP Based + Low %’s
A1. Side Bridges x 15-20 seconds/each side x 3 sets, rest 30 seconds.
A2. DB External Rotation @ 30×0, 6-8 reps/each sie x 3 sets, rest 30 seconds.
B. 4 Sets of the following:
3 Minutes of the following movements:
Run 100 meters
10 Goblet Squats @ moderate weight
Rest 2 minutes between sets
Keep track of rounds and stay consistent